Tuesday – 150804

Strength

1) Clean Pull + Hang Clean – 5 X 2+1

WOD

3 Rounds for working time of:
6 Deadlift (315/215)
400m Run
rest 1:1

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Monday – 150803 – “Training Karen”

Strength

1) Power Snatch – 5 X 2
2) Power Clean – 5 X 2

“Training Karen”

17-16-15-14-13-12-11-10-9-8-7-6-5-4-3 of:
Unbroken Wall Balls (20/14)
Rest 30 seconds
Note: Each round MUST be performed unbroken and the 30 sec rest MUST be followed.  Choose a weight that allows you to complete the workout in this manner.
 20150801_104217
It was great seeing our member, Judy Composto, hiking the Herman Gulch Trail while we were up there Saturday!

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Saturday – 150801

“The WMCF Chipper”

For time:
100 Sit Ups
90 Lunges
80 Push Ups
70 Box Jumps (24″/20″)
60 Pull Ups
50 Jump Squats
40 Wall Balls (20/14)
30 Floor Wipers (95/65)
20 Ring Dips
800m Run

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Friday – 150731 – “Pick Your Own Poison”

Strength

1) Back Squat – 5 X 5
2) Overhead Squat – 5 X 2

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.
West Metro CrossFit is dog friendly!  Feel free to bring your pooch to your next WOD!

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Thursday – 150730 – “Unbroken”

Strength

1) Hang Snatch – 3 X 2
2) Power Clean & Power Jerk – 5 X 1

“Unbroken”

3 Rounds for time of:
20 Double Unders
20 KB Swings (55/35)
20 Wall Ball (20/14)
***This wod is to be done unbroken.  You may not move on until you get 20 dubs in a row.  If you put down or stop swinging the kettlebell before you hit 20 you must start the set over.  If you drop the wallball, try again.  The WOD is still for time, but the unbrokeness spices it up a little bit.***
Compare to 140114
200 ft handstand walk for time. Here’s Jake hitting the first 100 feet unbroken.

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Wednesday – 150729

Strength

1) Snatch – 3 X 1
2) Snatch Pull – 3 X 3

WOD

For time:
200 ft Handstand Walk
The Dog Days Throwdown
Click the image to register!

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